Vegetarian Spaghetti Sauce

Total Time

Prep: 15 min. Cook: 30 min.


9 servings

Updated: Jun. 27, 2023
"I turned to soy crumbles when I was trying to reduce the fat and carbs from traditional marinara," explains Green Lake, Wisconsin's Thomas Licking. The result was this stick-to-your-ribs sauce that's so hearty, no one will miss the meat.


  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1 tablespoon canola oil
  • 1/2 pound sliced fresh mushrooms
  • 1 can (28 ounces) Italian crushed tomatoes, undrained
  • 1 can (6 ounces) tomato paste
  • 1 tablespoon minced chives
  • 1-1/2 teaspoons Italian seasoning
  • 3/4 teaspoon salt
  • 1/8 teaspoon crushed red pepper flakes
  • 2 cups frozen vegetarian meat crumbles
  • Hot cooked pasta, optional


  1. In a large saucepan coated with cooking spray, cook onion and garlic in oil for 2 minutes. Add mushrooms; cook 3-4 minutes longer or until vegetables are tender.
  2. Stir in the tomatoes, tomato paste, chives, Italian seasoning, salt and red pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Stir in vegetarian meat crumbles; cook for 3-5 minutes or until heated through. Serve over pasta if desired.

Nutrition Facts

1/2 cup: 106 calories, 2g fat (0 saturated fat), 0 cholesterol, 562mg sodium, 15g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat.